Teen Fat Loss!!!











{October 16, 2011}   Oh No. It’s an Oreo.
Lately I’ve made a rather disturbing discovery.

Just a few days ago, my dad got me a delicious-looking box of Halloween-themed oreos (Note: hallowee-theme has no relevance). My old bff. My new enemy.

I gently ripped off the cover of the box and took out one cookie. Soon 7 cookies were gone. (You know, there’s a reason people say not to bring junk food in the house). I was like, “No problem, that’s just what 30 x 7 = 210 calories. I’m good.” With this untrue knowledge in mind, I proceeded to eat 3 more. You know, just to make it 300 calories, a nice, even number.

With 10 cookies trashing my system and the urge to eat 10 more, I remembered that one day one I ate a small-sized McFlurry with apparently 600 calories. At that time, I didn’t believe the nutrition labels. How could labels know anything? I knew better.
There was barely any icecream, so how could there be 600 calories?

So today, before chucking the box of Oreos into the garbage, I glanced at the nutrition label purely out of habit.

Oreos don’t have 30 calories each (where did I come up with that number anyway?) They have 80 calories each.

Let’s not even get to the whole milk part.

10 x 80 = 800 calories

“_______”



Gosh. Nutella tastes so good. I’ve tried it before and I was planning to buy it and eat it every-single-day.I mean, nut = tasty and nut = nutritious , right?

True, but not when it comes to nutella. After I read a few articles and checked a few labels, I was completely surprised by how much I had been fooled (I mean, it’s ME we’re talking about, the Teen Fat Loss blogger lol).

Nutrition Facts

Serving Size: 2 Tbsp / 37g / 1/10 jar
Amount per Serving
Calories 200
Calories from Fat 99.0
% Daily Value *
Total Fat 11g
16%
Saturated Fat 2g
10%
Cholesterol 0mg
0%
Sodium 15mg
0%
Total Carbohydrate 23g
7%
Dietary Fiber 2g
8%
Sugars 20g
 
Protein 2g
4%

Est. Percent of Calories from:

Fat
49.7%
Carbs
46.2%
Protein
4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.

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So, here are some Nutella-ad myths that I, unfortunately, have to debunk:

Myth 1: Nutella is a fabulous source of energy:

Everything’s a source of energy. Nutella is too. Just not a fabulous one. Nutella has 20 g of sugar! Of course you’ll get energy, but wait till the crash-and-burn phase comes. You’ll feel like you just ate a whole bunch of junk in no time. 1 hour tops.

Myth 2: Nutella is all about the hazelnuts and all about the skim milk.

Hazelnut = 13%

Skim milk = 7%

That’s a grand total of, oh wait, 20%.

Myth 3: Nutella has a ton of nutrition.

About 50% calories of Nutella comes from fat. Particularly from palm oil. So if you want an (un)healthy heart, then go for it!

Myth 4: Nutella has nuts, so it has a lot of protein.

Nutella has 4% protein. Wow. Where’d the nuts go, again?

Myth 5: This is a cool one I read about. Nutella has vitamins.

Nope. They say that nutella is made up of hazelnut, which is rich in vitamins. Tricky! The only nutrient Nutella seems to have is 10% of Vitamin E. Not even a single % of Vitamin A or C.

So treat Nutella as it’s supposed to be treated : like a treat. 



I love Japan, the people, the culture, the anime, all of it!   And all those Japanese school girls. I always wonder how they’re so thin!

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And today I’ve uncovered one of their very secrets : Hara Hachi Bu

All I got from that phrase was hachi, which means ‘eight’. But aside from my lack of proficiency in Japanese, I know more (Yay for Google!)

Hara Hachi Bu roughly means to eat until you are 80% full.

How do you know when you’re 80% full?

Good question. You’re going to have to eat slowly to realize the point when you like you’re almost full, but not quite there. I know that sounds like, “duh!”, but it’s the best I’ve got. I’ll leave you with this cheesy thought:

“It’s all within you”

Why should you eat until you’re only 80% full?

-By the time you’re brain realizes that you’re full, you might have overeaten a considerable amount (think about those times when you push past the full-feeling!). Hara Hachi Bu saves you calories.
-Plus, eating slowly allows you feel full earlier as well
-PLUS, slow eating greatly reduces the chance of bloating after every meal.

So do your ‘Itadakimasu!’

But also do your ‘Hara Hachi Bu!”



Today I want to introduce you to one of my most FAVORITE foods in the world. Muesli.

It’s amazing. It’s delicious. It’s so filling!

And it’s a big part of my childhood. It’s one of those “mommy’s porridge” things.

Muesli is made up of three main things: oats, fruit and nuts all together in a bowl of milk. I hope that sounds good because it tastes really good.

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It makes a great breakfast and tastes even better when it looks delicious. The presentation is really a big part of whether any food tastes good, so a pretty little bowl of muesli can really start my day on a positive note.

Muesli contains a lot of fiber, which not only keeps you fuller but also helps with cholesterol.

The only warning:
Muesli that’s pre-made in packets can have a lot of sugar (even up to 14 grams!). So go nature. Ask your mom to make it for you. Ask your grandmother to make it for you. Make it yourself!

Give it a try.



{July 24, 2011}   Do Spicy Foods = Fat Loss

If a few chilies are “like nothing” to you, then you just might be happy to hear that spicy foods can mean a slimmer body.

Do chilies actually break down fat for you?

While we would all wish that was true, it’s unfortunately not. Chilies work a little indirectly.

They tackle your metabolism (the calories your body burns during the 24-hour day). And the process, if you aren’t already familiar with it, looks something like this:

Faster Metabolism —> More calories burned —->Fat loss

But before you go and swallow 10 whole chilies, remember this: There’s no equation that says that 1 chili = 1 pound fat loss. There’s nothing like that (yet), so just add a few hot peppers to add that little ‘zing’ to your meals.

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And with the ‘zing’ comes yet another benefit.

Spicy foods force you to eat slowly (all those water breaks aren’t for nothing after all!). Eating slowly is very important if you want to avoid overeating (and no, you’re NOT immune to overeating! I used to think I was, once upon a time. Those days are long gone).

So go ahead. Add some spice to your life.



{July 23, 2011}   The Right Time to Eat Dessert

What’s the right time to eat dessert? And I’m not talking about morning, afternoon or night. I’m talking about a single meal. There’s the appetizer, the main course and the dessert (well that’s how a meal should be organized, but most of us miss out on the appetizers 😉  ).

But even with the main course and the dessert, it’s important to get the order right. And here’s why:

Let’s say that on the right is a healthy, nutritious meal with a ton of vegetables, and on the left is a double fudge brownie (with whipped cream on top!). The plan is to have a little brownie and save the rest for the next day.

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Brownies always look a little bigger

 

Situation 1:

“You know what, I’ll just have a liiiiiiittle piece of brownie first”

“Just one more”

“One last bite”

“Oops. Burp. I’m full. I think I’ll skip lunch.”

Situation 2:

“Okay, let’s do this!”

“Done! I’m kinda full, so I’ll just have a little piece of my brownie”

“Sweet! Can’t wait for tomorrow!”

The difference is quite obvious. People who eat dessert when it’s supposed to be eaten end up eating lesser junk and more healthy stuff. There’s another thing to remember:

Junk foods are loaded with unfilling calories. So if you feel full on junk food, imagine just how many calories you’ve eaten!

I’ll take the broccoli first, thanks.



{July 19, 2011}   Fruity Beverages Are…

…not okay.

When you go to a restaurant, you have a buffet of options – for both food and drinks. There’s coffee. There’s milkshake. There’s tea.

And then there’s that little fruity drink that looks super healthy and tasty but really isn’t.

Why?

The food industry is smart. They know that people want to lose weight. They know that our culture has a dieting mentality. So they take full advantage of it and charge more for food that isn’t even that much healthier (unless saving a gram or 2 of sugar makes you all happy and fuzzy). But it still sells. Because it’s “healthy”.

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What’s really in these drinks?

High fructose corn syrup (always bad)

-Thickening agents.

So end up with thick, sweet-tasting goo. Yay.

TIP: Stay away from any extra syrups. That just piles on more and more and more.



Seems like a no-brainer right?

Whole milk = Fat
Fat Free = Well, fat free!

But there’s actually much more to it than you think! When your parents drag you to Walmart, Safeway or any grocery store, you would think that reaching for low-fat or fat-free milk would be the best option. You would never check the labels beyond “whole” and “fat-free”. Pushing the ‘Vitamin D‘ tag on the whole milk can out of your brain, you would chuck the blue-rimmed jugs into your cart.

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So is it the Vitamin D part that you missed out? Yeah, but that’s not actually the main point. Here’s what you are missing out:

Whole milk = 160 calories
2 % fat milk (you can’t stand the taste of fat-free!) = 140 calories.

Okay, the difference isn’t so big. Low fat is still better.

Whole milk = 12 g sugar
2 % fat milk = 13 g sugar

Wait, what? How did that happen? Shouldn’t whole milk have more sugar than the low fat ones?

The Meaning Behind it All:
People making this stuff are smart. They advertise “diet-foods” and emphasize the good parts. Low calorie, low calorie, low calorie. Low fat, low fat, low fat. That’s what the media feeds us all the time, right? But to make up for the worse taste of low fat milk (or no one’s going to buy it!), they add extra sugars.

What You Should Watch Out For:
If you find a low-fat food item, look beyond the obvious. Look for extra sugars. Extra sugars means a sharper insulin response and rise in blood sugar, which means that you’re going to store more fat than you would otherwise (so much for low-fat). Always go natural when you can. Instead of compensating quality, reduce the quantity of what you’re having. Have nine-tenths of a cup of whole milk rather than an entire cup of low-fat or fat-free milk.

Remember. Quality is the key.



Today, I went through a random browse of Yahoo! Answers to find a common question unanswered on my blog. What I found was this:

“Everytime I see food, I mean visually see it I eat it. Unless it’s on the floor or something. I eat it even when I’m not hungry or just finished a meal. I’m not super fat but I’m slightly over weight. I excersise everyday for an hour but every time I see food I just eat it. I don’t really eat when I’m bored, not compulsive eating. But when I see it I have to eat it and finish it when I’m alone. how do I stop from eating it even if I see it?”

The details made me think, “I sort of get how he/she feels”. I mean, especially after a workout. If there’s no protein shake, then there’s always some (horrible) treat to discover. Food is tasty. Food is gorgeous. Food is food.

So what do you do when you come across something you swore off (at least for the next 24 hours)?

You turn away.

Ha, ha? Nope. I wasn’t joking. You just turn away. If you truly, truly want to lose weight, then nothing in the world can stop you. It’s the choice between instant gratification and long-term gratification. You have to make the right choice.

If you’re with a group of friends, then your real best friend is an excuse.

“Man, I’m really full after that salad. I just wanted to try it. I never thought I’d feel so full!”

“Darn. No. Sorry. Bloated”

Or if you don’t care, then “Don’t ruin my diet! *wink*”

Or if you’re religious, then “I’m fasting today, guys!”

Excuses are cool. They work like a charm (just stay consistent). If you’re friends aren’t the type to understand, then you have full rights to get creative.

But when you’re on your own, then think, “What do I want more? The stupid cake or the hot body?”

If you act before you think, then just turn away. When I think of junk foods that I told myself I won’t eat, I always remember Bella (Twilight).

*SPOILER*

When she turns into a vampire and first encounters human beings, she remembers what she wants more. Then she turns around and runs (pretty much flies) away.



Little bursts. Little bursts. More little bursts.

Little bursts of exercise. Little bursts of work. Little bursts of fun. Little bursts of sleep.

It’s all about the little bursts. Now, food has decided to hop on the bandwagon.

But what’s defined as a little burst when you’re eating? How many calories? How many hours apart?

To answer these questions, you have to picture a car. There’s a long trip ahead and you have to give it fuel. Are you going to dump in all the fuel that you need for the next few days? Or will you give the car what it needs, when it needs it?

Then what about yourself? If you have a long day ahead, will you dump a day’s worth of food into your system? Of course NOT! You’ll have about 3 meals so that you don’t burst.

Let’s take that idea a bit further. What if you break down your meals even further? Now we’re talking. Every jolt of food accelerates the metabolism so that it goes into overdrive. A faster metabolism means more fat loss.

But that’s not the only reason why more meals are better. If each meal contains a serving of lean protein, you ensure that you’re muscles stay intact while your fat melts away.

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But how many meals? 

5-6 meals is the general consensus.

How many calories per meal? 

For a 6-meal-a-day diet, you have to have your total calories worth divided by 6. For example, if you eat 1800 calories a day, then each meal would be 300 calories (1800/6).

What about the carbs, the protein and fat ratios?

Here’s a word that I should have brought up earlier: balanced. Each meal has to have a serving of protein, some fat, and some carbs. Try added veggies for a boost in nutrition and filling fiber.

If 6 is good, then 8 must be better…? 

No no no. 6 or 7 is usually the highest you should go. 8 is not necessarily much better than 3!

Why is a faster metabolism good again? 

A faster metabolism means that you’re burning more calories. Losing fat is all about burning more calories than you eat. 5-6 meals means that you burn more calories and therefore lose more fat.

Can I just snack? 

Nope. Snacks are separate. If you want snacks, then cut out some of your total calories from your 5-6 meals and throw in a few 100-calorie snacks.



et cetera